Top 10 Best Iron Rich Foods For Infants When Starting Solids

Snehil Sharma

Snehil Sharma
Nov 2023

2 min read
Iron Rich Foods For Infants

Table of content

As a mother, there’s nothing quite like the joy of watching your little one grow and develop. Those first steps, the first words – each milestone is a tiny victory, and it’s our duty to ensure that they have every advantage. One essential component of that journey is proper nutrition, and when it comes to our infants, iron rich foods for infants play a pivotal role in their growth.

As a mom, you want to make sure your kid gets the best start in life, so we’ve delved into the realm of iron-rich foods. We’ve discovered that these foods are like little powerhouses, helping them grow. These foods support their cognitive development and overall health. 

So, join us as we explore the world of iron-rich foods for our little ones and ensure they have the best start in life.

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Why Iron Plays An Important Role In Infant Health?

Iron is a critical nutrient for infants, playing a pivotal role in their growth, cognitive development, and overall health. Here’s a look at the importance of iron rich foods for little kids, supported by statistics:

Importance of Iron in Infants
  •   Cognitive Development: Iron is essential for the development of the infant’s brain. Studies have shown that iron-deficient infants may experience long-term cognitive deficits, affecting their ability to learn and achieve their full potential.

    Approximately 50% of an infant’s brain iron is accumulated during the first six months of life.
  • Preventing Iron-Deficiency Anemia: Iron-deficiency anemia is a common concern among infants. It can result in symptoms like fatigue, weakness, and paleness. In the United States, it’s estimated that 9-11% of infants aged 6-24 months suffer from iron-deficiency anemia.
  •  Energy and Growth: Iron is vital for energy production and healthy physical growth. It supports the formation of red blood cells, which carry oxygen to the body’s tissues. This is particularly important during rapid growth periods in the first two years of life.
  • Immune Function: Iron also plays a role in the infant’s immune system. Iron-deficient infants may be more susceptible to infections. Malnutrition accounts for about 45% of all child deaths under the age of five.
  • Iron-Rich Complementary Foods: As infants transition to solid foods, it’s essential to introduce iron-rich foods like pureed meats, iron-fortified cereals, and legumes into their diets to meet their iron needs. Also, those who are vegan can include vegetable protein rich food in their infant’s diet.

Essential Iron Intake For Babies And Toddlers

Here’s a tabular breakdown of the recommended daily iron intake for babies and toddlers:

Age GroupRecommended Daily Iron Intake
Infants 7-12 months11 mg
Toddlers 1-3 years7 mg

Please Note: These guidelines ensure the healthy growth and development of your child. Keep in mind that infant iron requirements can vary, so consulting with a healthcare provider for personalized dietary advice is advisable. Incorporating iron rich vegan foods into their diet is key to meeting these needs.

List OF Iron Rich Foods For Infants And Toddlers

Here’s a list of 10 iron rich foods suitable for infants:

1.   Iron-Fortified Cereals: These are a great source of easily absorbable iron and are often recommended as a first solid food.

2.   Pureed Meats: Options like beef, chicken, and turkey provide heme iron, which is highly absorbable.

3.    Legumes: Lentils, chickpeas, and beans are rich in non-heme iron, a plant-based iron source.

4.    Tofu: Silken tofu can be mashed or blended for a baby-friendly consistency and is an excellent source of iron.

5.   Dark Green Vegetables: Iron rich foods vegetarian include spinach, kale, and broccoli contain non-heme iron, and can be pureed or finely chopped for older infants.

6.   Prunes And Prune Juice: These are not only rich in iron but also help with any constipation issues that may arise in infants.

7.   Iron-Fortified Baby Food: Many commercially available baby foods are fortified with iron, making them convenient for parents.

8.   Eggs: Once your baby is ready for solids, scrambled or hard-boiled eggs are a good source of iron.

9.    Apricots: Dried apricots can be cut into small, manageable pieces for older infants.

10.   Meat Alternatives: If you’re raising your child on a vegetarian or vegan diet, consider iron-rich options like fortified plant-based foods and supplements, but consult with a pediatrician for guidance also you can include fiber rich foods in your infant diet.

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A Word From Fitelo 

It is essential to include Iron rich foods for infant in their growth and development. These foods ensure that babies receive the necessary iron to support their cognitive and physical milestones. 

Options include iron-fortified cereals, pureed meats, legumes, dark green vegetables, tofu, dried fruits, iron-fortified baby foods, and eggs for older infants. 

Whether you follow a traditional or vegetarian diet, these iron-rich foods can be introduced gradually as your baby progresses from breastmilk or formula to solid foods, ensuring they receive the vital iron their growing bodies need.

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Frequently Asked Questions

Which Millet Is Rich In Iron For Infants?

Ragi (Finger millet) is very rich in iron, calcium, and other micronutrients, and roughage.

How Can I Tell If My Baby Is Not Getting Enough Iron?

Signs of iron deficiency in infants may include fatigue, paleness, irritability, and delayed developmental milestones. If you’re concerned, consult your pediatrician, who can perform tests to assess your baby’s iron status and recommend appropriate interventions.

How Do I Introduce Iron Rich Foods To My Baby’s Diet?

Start with iron-fortified cereals pureed meats or vegan foods. As your baby grows, gradually incorporate other iron-rich options, such as vegetables, legumes, and fruits, and ensure variety in their diet for balanced nutrition.

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Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns. Eat Healthy, Live Healthy. Enjoy a long happy life.

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